Smoothie basics 101 – how to build a better smoothie

I have been on a huge smoothie kick this year which inspired me to do this post for you guys today! Smoothies can quickly become huge sugar and calorie bombs which kind of defeats the purpose of them. They are supposed to be a healthier option, not break the nutrition bank. Like these smoothies that I made way back when I was trying to be completely over the top just for the sake of being over the top:

So I put together this guide for you guys to help you build better smoothies/smoothie bowls: img_4262

Keep the fruit to just 1 cup! Yes, of course fruit is healthy but there is such a thing as too much of a good thing. Our bodies can only handle so much at one time. Overloading it with nutrients is not the answer. 1 cup fruit is all you need!

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✨Try not to add extra sweeteners! The recommended daily sugar intake is only 6tsp for women and 9tsp for men yet the average American consumes 19.5 teaspoons (82 grams) every day. That translates into about 66 pounds of added sugar consumed each year, per person. Smoothies can often hide all kinds of added sugar from “natural” sweeteners like honey or maple syrup, sweetened milks, and sweetened yogurts. Try to avoid adding these. Stick to just using fruit to add sweetness.

Don’t be afraid to add in greens! Spinach and kale are great for their antioxidant content and adding just a handful of either is a great way to sneak in some veggies

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✨Balance it all out with some protein! The usual go-to is plain Greek yogurt or protein powder since they can offer a quick and easy dose of high quality protein but don’t be afraid to venture out a little! Cottage cheese, frozen chickpeas, and tofu are also some good options! You can check out one of my fave ways to use frozen chickpeas in this  cake batter smoothie here.

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Add some fat! avocado, hemp seeds, chia, ground flax, and nut butters can help aid in the absorption of the fat soluble nutrients like vitamins A, D, E, and K and also make your smoothie more satisfying and filling. However, they can also add extra calories very quickly. Stick to just 1 tbsp of nut butters or seeds or 1/4 cup avocado.

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Ditch the ice! It just dilutes your smoothie. Use frozen fruit or banana instead. I’ve even used frozen cauliflower to sneak in some extra veg.

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Add superfood boosters! If you have the means, these are a great way to add some extra nutritional benefits and flavor! All it takes is 1 tbsp to see benefits. Beet powder, cacao powder, matcha, turmeric, etc. are all great options!

Add some texture to your smoothie! I like to switch it up a bit and add layers to my smoothies so they’re a little more “fun” to eat. Try layering in oats or some chia fruit jam or even just some fresh fruit, if you like. See my collage at the very to of this blog post for some inspo 🙂

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 Try adding kombucha to your smoothies! Instead of using milk as the base, try kombucha instead! It is full of gut healthy probiotics and is a great way to add some extra flavor.

uh oh you made too much, now what? So you know how it’s near impossible to cook the right quantity of pasta? well, that’s how I am with smoothies. I always end up with enough for myself, my fiancé, our cat, and 20 of our neighbors. Don’t feel like you have to drink it all or throw it out, though. Freeze the leftovers and incorporate into your next smoothie. Just remember to adjust your smoothie ingredients for the next day otherwise it will be a never ending cycle.

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And lastly, recipes! I downloaded this smoothie ebook and wanted to share it with you guys to give you some recipe inspo. Disclaimer: I did not develop this ebook. I received it as a free download and wanted to share it with you guys.

Download it here: click me

Are there any health topics you want me to cover in future posts? Comment below and let me know!

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15 thoughts on “Smoothie basics 101 – how to build a better smoothie

  1. Your smoothie pictures look incredible! I wish mine were as attractive as that but they normally just end up brown. I never though of using Kombucha as a base so that’s interesting.

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    1. Thank you so much! Oh believe me it took a lot of practice to get my smoothies that photogenic lol and I admit I haven’t made them like that in awhile. These days I get too hangry and just pour it all into a glass and call it a day.

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  2. Great post! Smoothies is something I really got into last year – especially in the Summer when they were super refreshing. I never use ice but I use just basic ingredients like banana, frozen berries / strawberries / pineapple and soy milk to top it off. I wanna get back into smoothie making again and will definitely be adding some greens in there too. Smoothie bowls are great but I totally get what you mean by having too much of a good thing. I made myself a HUGE one with loads of extra fruit and was so bloated I could sink!

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    1. Thank you, glad you enjoyed it 🙂 I used to be obsessed with smoothies. Your smoothie recipe sounds delicious! I def recommend trying some of the recipes from the ebook! There are some great ones in there!

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  3. Oh my this is amazing advice for smoothies, and all of the pictures look absolutely incredible! I’ve only ever made a smoothie once before, and I just added some frozen fruit and ice cream, it was okayish haha I’m not quite talented in that department, although I’m sure if I followed this I’d actually make some good ones! Thanks for sharing 🙂

    Chloe xx

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    1. Thank you so much! Lol I totally hear you! It took me a lot of practice to get smoothie making down and then even more practice to make them look presentable lol there are a ton of great recipes in the ebook if you ever decide to get back on the smoothie train 🙂

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  4. I have never been a big smoothy maker but I can definitely appreciate a good smoothy! Yours look AMAZING, they look so lovely and fresh and colourful. And these are definitely good tips. My favourite one is that one that’s purple in the small bowl, looks so refreshing.

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    1. Aw thank you so much! I def go through spurts where I’m either REALLY into smoothies…or really not lol right now I’m def into them again. I’ve been far too lazy to make them like the ones in post though. Those take a lot of dedication and patience lol that’s funny you like the little purple one most! I like that one too but I’ve always been hesitant to post it for some reason. Me just being silly and critical about my pics lol

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  5. I haven’t thought about adding kombucha to my smoothies. Now I need to try it! I’m definitely taking notes on all your tips especially the one that says to keep the fruits 1 cup only. Yay! This is making me excited to make my own. I wish they turn out as amazing and colorful as yours ❤️

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    1. Aw yay I’m glad you enjoyed this post! I’m sure your smoothies will come out great! And thank you for the follow! If there’s ever a health or nutrition topic you want me to cover in a future post, don’t hesitate to comment 😊

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  6. I’m not a smoothie drinker and when I do drink one it’s often one of those in the mall, which I’m pretty sure packed their smoothies with lots of sugar 😅 Your smoothies look so good and colorful!

    Liked by 1 person

    1. Lol god only know what goes into the smoothies at the mall but hey, sometimes it’s good to treat yourself 😉 thank you so much for the sweet comment regarding my smoothies. Foods are so much more fun to eat when they’re nice and colorful and fun to look at 😊

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